Public Whiteboard

Components

Deadlift

"Sager's Wager"

Settings

Workout

01/26/2022

“Champions don’t blame the tools they’ve been given. Champions sharpen them.” Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe. It doesn’t matter where you started, or even where you’ve been. All that matters is two questions: Where do you want to go, and... How hard are you willing to work to get there. We have what we need. Everyone does. The separation comes down to who is willing to do the work. Never whine. Never complain. Never make excuses.

Deadlift

[All Percentages Based Off 1RM Deadlift]
1 Set of 5 @ 50%
1 Set of 3 @ 60%
1 Set of 2 @ 70%
1 Set of 1 @ 75%
1 Set of 1 @ 80%
1 Set of Max Reps @ 85%

Rest 1-3 Minutes Between Sets.

FLOW: Complete 1 set of 5, 1 set of 3, 1 set of 2, and 2 sets of 1 unbroken deadlifts. For the final set, complete a max set of unbroken deadlifts.

SCORE: Enter reps completed for the max set.

PR UPDATE: If you complete 6-7 reps for your max set, increase your deadlift PR by 5# or 2.2kg. If you complete 8+ reps for your max set, increase your deadlift PR by 10# or 4.5kg.

Prep
2-3 warmup sets to 50%

Modifications
DEADLIFT
- From Blocks
- Double Dumbbell

"Sager's Wager" (Time)

https://www.youtube.com/watch?v=TyNvTzgK8fo

5 Rounds For Time:
60 Double Unders
15 Overhead Squats
3 Rope Climbs

MRx: 75/45, Rx: 95/65, Rx+: 115/85

CONDITIONING CATEGORY: Threshold

DOUBLE UNDERS: Less than 1:00.

OVERHEAD SQUATS: Less than 1:30.

ROPES: Less than 1:30.

SCORE: Time

- Smooth pace on the double unders. Breathe and relax the shoulders.

- 1-2 sets on the overhead squats. Squat low and stand fully.

- Strong foot clamps and minimal pulls to get up the rope each rep.

Prep
10 Double Unders
5 Overhead Squats
1 Rope Climb

Modifications
DOUBLE UNDERS
- Reduce Reps
- 1:00 Cap
- 60 Line Hops
- 75 Single Unders
- 1:00 On Any Machine

OVERHEAD SQUATS
- Reduce Reps
- Reduce Load
- Front Squats
- Single Dumbbell

ROPE CLIMBS
- Reduce Height
- Reduce Reps
- 3 Strict Pull-Ups + 3 Strict Knees To Chest = 1 Rope
- 3 Renegade Rows = 1 Rope

Whiteboard:

Wednesday, January 26, 2022

Male Clients